Thursday 9/13/2018 - Crossfitcove

Thursday 9/13/2018

MEMORIAL WOD REMINDER!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

 

STRENGTH

Every 2 minutes for 12 minutes:

3 Front Squats Directly into 3 Back Squats

*same weight across

P/PP Mods:

Off rack – focus on exhale / managing pressure throughout the movement

 

WOD

 

Get as far as possible in 15 minutes…

40 Steps- Walking Lunge (hold 2 DBs or 2 KBs)

40 Box Jumps

40 Wall Balls

30…30…30

20…20…20

10….10…10

 

Coach’s Tip: Leg heavy day today!  The Squat complex is a little tougher than it seems so choose weight appropriately.  The metcon might be tough to get through in 15 min be give it your best effort!

 

Love having Tracey P. at the Cove.  She’s quite the beast, but as sweet as can be!  Introduce yourself if you haven’t met her yet!

 

Leave a reply

Your email address will not be published. Required fields are marked *